How to take extra virgin olive oil every day for maximum health benefits

January 9, 2026 •

3 min read

The Mediterranean diet, a style of eating consistently ranked among the healthiest, features extra virgin olive oil (EVOO) as a central component. Embracing this daily ritual can unlock a range of impressive health benefits, from heart protection to reducing inflammation. Knowing the best ways to incorporate this potent, flavorful oil can make all the difference to your wellness journey.

Quick Summary

An overview of how to consume extra virgin olive oil daily, detailing different methods like drinking, drizzling, cooking, and pairing for improved heart health, reduced inflammation, and better digestion. It also covers the importance of quality and finding a suitable daily intake.

Key Points

Start Small: Incorporate EVOO gradually into your diet to allow your body to adjust to this potent addition.
Choose Quality: Always opt for extra virgin olive oil, ideally from a recent harvest, and stored in a dark bottle to preserve its antioxidant properties.
Embrace Versatility: Drizzle EVOO on salads, mix into smoothies, or use for low-to-moderate heat cooking to easily integrate it into your daily diet.
Listen to Your Body: While taking a shot is an option, it's not superior to other methods and may cause digestive upset for some individuals; find what works best for you.
Use as a Replacement: To manage calorie intake, replace less healthy fats like butter or margarine with EVOO rather than simply adding it on top of your existing diet.

Why Daily Extra Virgin Olive Oil Matters

Extra virgin olive oil is more than just a cooking ingredient; it is a functional food rich in powerful antioxidants and heart-healthy monounsaturated fats. Daily consumption has been linked to a variety of positive health outcomes, thanks to its content of polyphenols, vitamin E, and oleic acid.

The Health-Boosting Properties of EVOO

Cardiovascular Protection: The monounsaturated fats in EVOO help lower 'bad' (LDL) cholesterol while raising 'good' (HDL) cholesterol levels, and its antioxidants prevent LDL cholesterol from oxidizing.
Anti-Inflammatory Effects: Compounds like oleocanthal possess potent anti-inflammatory properties, with some studies noting effects similar to ibuprofen.
Antioxidant Power: Loaded with polyphenols, EVOO protects cells from damage caused by free radicals, a key factor in chronic disease development and aging.
Digestive and Gut Health: EVOO may promote a healthy gut microbiome and has been shown to help with constipation by acting as a natural lubricant.

Practical Ways to Incorporate EVOO Daily

Consistency is key to reaping the benefits of extra virgin olive oil. The good news is there are numerous delicious and easy ways to add it to your daily routine. The right method often depends on your personal preference and health goals.

Ingesting it Straight: The Morning Shot

Some people prefer a 'wellness shot' of EVOO in the morning. This can be a way to get a concentrated dose of its healthy fats and antioxidants. A variation is mixing EVOO with a splash of fresh lemon juice, which many believe aids digestion. However, while this method is safe for most, some may experience digestive discomfort. It is not scientifically proven to be more effective than other methods.

Drizzling as a Finishing Oil

This is one of the best ways to enjoy EVOO's full flavor and health benefits, as it avoids high heat which can degrade some of its delicate compounds.

Over roasted or steamed vegetables.
As a final touch on soups, stews, or pasta dishes.
On salads, as a base for a simple vinaigrette.
Over grilled fish or chicken.

Using it in Cooking

While EVOO can be used for low-to-moderate heat cooking like sautéing, it is not ideal for high-heat frying due to its lower smoke point compared to more refined oils. However, it remains a healthy and flavorful cooking choice for many dishes. When cooked, it still provides the benefits of its monounsaturated fats.

Mixing into Other Foods

In Smoothies: Add EVOO to your morning smoothie for a creamy texture and a dose of healthy fats that increases satiety.
On Toast: Replace butter with a drizzle of EVOO on whole-grain toast for a simple, healthy breakfast.
In Dressings and Dips: Create homemade mayonnaise, pesto, or hummus with EVOO for superior flavor and nutrients.

Finding a Suitable Daily Amount

There is no one-size-fits-all answer for the ideal daily amount, and it is important to find an amount that fits within your overall dietary needs and calorie intake. Olive oil is calorie-dense, so moderation is key. Including it as a replacement for less healthy fats can be a good strategy to manage calorie intake while gaining the benefits of EVOO.

Choosing the Right Extra Virgin Olive Oil

Not all olive oils are created equal. For maximum therapeutic benefits, it is crucial to select a high-quality extra virgin olive oil.


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil
Processing	Unrefined; cold-pressed from olives.	Processed using heat and chemicals to remove defects.
Antioxidant Content	High in antioxidants (polyphenols).	Significantly lower antioxidant levels due to processing.
Flavor Profile	Complex, robust, and fruity flavor.	Milder, more neutral taste.
Health Benefits	Higher levels of beneficial compounds linked to anti-inflammatory and heart health effects.	Fewer health-promoting compounds compared to EVOO.

Look for bottles that specify "extra virgin," have a harvest date, and are packaged in dark glass to protect against light damage. Some regions, like California or Spain, also have strict quality controls that ensure a high-quality product.

Conclusion

Incorporating extra virgin olive oil into your daily diet is a simple yet powerful step towards better health. Whether you prefer a morning shot, a drizzle on your salad, or cooking with it, the key is consistency and moderation, ensuring the amount fits within your overall diet. By choosing high-quality EVOO and integrating it into healthy eating habits, you can enjoy its rich flavor while reaping significant anti-inflammatory and cardiovascular benefits. Find more information on olive oil and the Mediterranean diet from the American Heart Association.

Frequently Asked Questions

Yes, it is generally safe to consume extra virgin olive oil daily in moderate amounts. While some people prefer to take a spoonful directly, integrating it into your meals provides similar benefits and may be easier on your digestive system.

Finding a suitable daily amount of olive oil depends on your individual dietary needs and calorie intake. Olive oil is calorie-dense, so consuming it in moderation as part of a balanced diet is recommended.

While popular in some circles, there is no strong scientific evidence suggesting that consuming EVOO on an empty stomach provides unique benefits beyond those gained from incorporating it into meals. Listen to your body, as it may cause discomfort for some.

High heat can degrade some of the delicate polyphenols and antioxidants in EVOO. For maximum benefit, it is best used as a finishing oil or for low-to-moderate temperature cooking. The heart-healthy monounsaturated fats remain stable during cooking.

When used in moderation and as a replacement for less healthy fats, EVOO can support weight management. Its monounsaturated fats can increase feelings of fullness, helping to control appetite. However, it should be part of a balanced diet and not simply added to existing calorie intake.

Look for a bottle that specifies 'extra virgin,' has a recent harvest date, and is packaged in dark glass to protect it from light. A reputable brand often provides transparency about its processing.

Excessive intake can lead to weight gain due to its high calorie content. Some individuals may also experience mild digestive issues, such as diarrhea, if they consume too much.